Mediterranean menus for the 5:2 diet

Aristarchus of Samos

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Later copy of Aristarchus’ work on sizes of sun,
earth, and moon.

The Sun revolves around the Earth, right? The Earth is flat, right? Those formerly cherished notions were popular for many millennia. After all, it looks as if the sun is moving across the sky while it seems that the apparently flat Earth is standing still. Who would challenge such evident logic? We were told in school that Columbus was first to believe that the world was round. We know that Copernicus published a revolutionary book in 1543, hinting that the sun was in the center of our system. We know that Galileo got into hot water for stating the same truth more emphatically in 1610. But who said it first? Aristarchus, 310-230 BCE, was a mathematician who lived on the Island of Samos in the Greek archipelago. From observing the shadow creep over the face of the moon as it became eclipsed, he had a huge ‘Aha!’ moment. The shadow was curved! The shadow was the Earth’s! The Earth was round! The shadow was cast on the moon by the Earth, as the Earth circled the sun! [That is called heliocentricity] Therefore, a round Earth orbited the Sun!! He wrote down his ideas, with illustrations and calculations, but the work was lost. Archimedes quoted it, and several parts were copied, so we know some of what Aristarchus said. But his brilliant insight was overshadowed by Aristotle’s insistence on a flat Earth circled by the Sun, Moon, and five planets. [Geocentricity] Just as the arrival in the New World by Brendan and Vikings was overshadowed by Columbus’ voyage, the guy who gets it right is often bested by the guy with a better press agent. Let us remember Aristarchus of Samos, and give him credit for being way ahead of his time.

Our meals are from modern Greece, to honor the ‘modern’ ideas of an ancient Greek.

Moussaka ScrOmelette: 175 calories… 13.5 g fat… 1 g fiber… 14 g protein… 5 g carbs… 70 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A good sauce makes a fine moussaka casserole. So why not carry that flavor over to breakfast by folding it into eggs? Great idea!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.  +++ 1 fluid ounce/2 Tbsp moussaka sauce  +++  ¼ oz feta cheese, crumbled ++++ 2 oz strawberries +++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Warm the moussaka sauce. Whisk the eggs and pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting edge of cooked eggs until the bottom is set but the top is still moist. Top with the sauce and cheese, fold and plate. Serve with the berries.

Meze Meal with meat: 297 calories… 6 g fat… 6 g fiber… 21.5 g protein… 22 g carb… 174 mg Calcium….  PB GF  ‘Meze’ is the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

+++ ¼ cup white beans + ½ Tbsp capers ++++ ½ oz marinated mushrooms +++ 2½ oz tomato, cubed or sliced and sprinkled with sea salt + a generous pinch Greek oregano ++++ 1¼ oz cooked chicken breast -OR- 1½ oz sliced Loukanico [Greek lamb sausage]++++ 1 oz mozzerella cheese -OR- feta cheese ++++ 1½ oz lemon-marinated carrots ++++  marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the chicken or sausage by cooking it and cutting into bite-sized pieces. Plate the ingredients to please the eye. Look at photos of the Aegean Sea…. 

Saint Audrey

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

“I’d never shop at that store — their merchandise is so tawdry.” What a shame to have your reputation go from saintly to tacky! Such was the fate of Etheldreda, aka: Æthelthryth; aka: Audrey. She was born in 636 in East Anglia, daughter of King Anna. In that curious post-Roman/pre-Viking era, Etheldreda’s family were staunch Christians. As a female pawn in regional politics, she was married at age 16 to an older chieftain. Because of her ardent faith, Etheldreda had sworn off sex, even in marriage — an idea that was popular then and mostly well-accepted. After becoming a widow, she was married off again, this time to the King of Northumbria. Now a queen, Æthelthryth remained chaste with her much younger husband. He was fine with that for about 10 years, and then demanded his conjugal rights. With the intercession of the Bishop, she was released from her marriage vows. Since she owned land in the “Isle of Ely“, Æthelthryth went there and founded a monastery, with a house for men and a house for women where she became the Abbess. For seven years, she lead her flock until she contracted the plague and died on June 23, 679, with an enormous tumor on her neck. [Æthelthryth joked it was pay-back for having worn fancy necklaces in her youth.] When she was reburied 17 years later, Etheldreda’s body was found to be intact, without any decay [incorrupt] which was proof that she was a saint. Her grave became a pilgrimage site, and the Cathedral of Ely was built where the monastery had stood. From the 1500s, an annual fair was held in June in her honor. By then, she was known as Saint Audrey, and merchants sold necklaces of jewelry and of lace to remember Audrey’s joke about her tumor. Over the years, the merchandise came to be of low quality — poorly made and gaudy. Saint Audrey’s name had been shortened to ‘T’Audrey, and the lace necklaces were called ‘tawdry lace’. Over time, all shoddy goods acquired the epithet ‘tawdry’, thus adding a new word to the English lexicon.

Our meals for Saint Audrey’s Day are neither tacky nor gaudy nor shoddy. They go down the throat easily. While you partake, think of Æthelthryth’s holy life and not her tawdry legacy.

Mushroom Pate Bake: 151 calories… 10.4 g fat… 1 g fiber… 8.7 g protein… 6.7 g carbs… 71 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Mushrooms and walnuts make an amazing spread. With eggs and a tad of bleu cheese, they yield a spectacular breakfast.

++ 1 two-oz egg ++++ ½ oz mushroom pate** ++++ ¼ oz bleu cheese ++++ ¼ c blueberries ++++  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Whisk the eggs with the pate and bleu cheese. Pour into an oven-proof dish which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and savor the mushrooms.

**Wild Mushroom Pate: 1 oz = 70 calories.. 7 g fat.. 0.5 g fiber.. 1 g protein.. 1.5 g carbs.. 8 mg Calcium..  From the Inn at Saint Peter’s, this recipe is splendid as a spread on bread and as a flavorful ingredient.

Makes ~1½ cupsPreheat oven to 350 F /175 C 

1 cup walnuts Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.

1/2 cup minced shallots 
 ++½ cup unsalted butter 
In a saute pan, cook shallots in butter over medium heat until translucent.
+++¼# chantrelle mushrooms++++ ¼# meadow mushrooms ++++¼# agaricus or other mushroom +++ 1 Tbsp roasted garlic puree OR 2 cloves garlic ++++++ ¼ cup fresh Italian parsley 
++++1 Tbsp fresh thyme 
 +++ ½ tsp salt 
++++ ½ tsp white pepper 
+++Chop mushrooms and herbs.Add these to the pan and cook, stirring often, until most of the liquid has evaporated.
Toasted walnuts ++++ 2 Tbsp extra-virgin olive oil 
Run nuts and oil in a blender/food processor until mixture forms a thick paste. 
Add cooked mushroom mixture, and process to desired texture.
Pack into well-oiled mini-Mason jars or ramekins or a bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Spinach Mac & Cheese: 301 calories… 4.3 g fat… 6.5 g fiber… 24.7 g protein… 40.5 g carbs… 300.7 mg Calcium…  PG  The recipe is from EatingWell, always a good source of healthy meals.

Sv Six……… 6×10” glass dishPreheat oven to 450F. Spray baking dish with PAM
3 T. fresh whole-wheat breadcrumbs ++¼ tsp paprikaMix these in a small bowl. 
10 oz frozen spinach, thawedPut in a fine-mesh strainer, press out excess moisture.
1½ cups non-fat milkHeat in a large heavy saucepan on med-high heat until steaming.
¼ c non-fat milk ++++3 T. white whole wheat flourWhisk to a smooth paste. whisk into milk until sauce thickens, 2-3 mins. 
2 c. Extra-sharp Cheddar/Low-Fat +++++ ¼ c roasted green chilesShred cheeses. Take milk off heat and stir in these until cheese melts. 
1 c. 2%-fat cottage cheese +++++⅛ tsp nutmeg ++++++ ¼ tsp salt ++++fresh-ground pepperStir in these.
7 oz whole-wheat elbow macaroniCook pasta 4 mins, until not quite tender. Drain, add to cheese sauce.
Pasta-cheese sauce+++++squeezed spinach ++++++breadcrumbsSpread ½ pasta mixture in baking dish. Put spinach on top. Top with pasta, sprinkle with breadcrumbs.
Bake 25-30 mins. until bubbly, golden, 
2 oz green beans per servingServe with green beans 

Chanson de Roland

~ me ~ Leave a comment

How this Fast Diet Lifestyleworks: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Roland blowing his war horn ‘Olifant’ to summon help at Ronceveaux.

Literature loves to take a real story and change it. The trouble begins when the populace believes the tale that is told and confuses it for the real events. An example is La Chanson de Roland, a romantic poem composed in 1100 CE. It relates an historical incident from 16 June 808, when the Frankish King Charlemagne was returning to France from a military incursion into Spain. The purpose of the raid was to subdue the Berbers/Moors/Muslims who had invaded Spain and had been testing the French border. Charlemagne had been very successful, making treaties with the Berbers and along the way attacking the Basques. Now it was time to return to France/Frankia and the army had to funnel through a mountain pass near Ronceveaux. The king assigned his right-hand man, Roldán [Roland, in modern French], who was not his nephew, to guard against any attack on the end of the long baggage train. Roldán deployed his men, watching for trouble in an obvious ambush spot, and trouble came in the form of the Basques, along with the Moors. With home advantage, the Basques easily defeated the rear-guard and plundered the wagons. This was the second Battle of Roncesveaux Pass, the first being in 784. The middle ages, longing for romantic tales, embraced the story of the tragic hero Roland. The poem Chanson de Roland tells of Roland, with his mighty sword Durandel in his hand and best friend Olivier by his side, being ambushed by the Moors, due to the treachery of Roland’s father-in-law. [another fabrication] In rhyming couplets, Olivier urges Roland many times to blow his famous ‘Olifant’ horn to call for help from the retreating army. Roland, not wanting to show weakness, refuses and stands his ground. He and all his men are slaughtered, and with his dying breath he sounds his horn. Charlemagne arrives too late and a hero is made into a myth. The poem was the first great example of a chanson de geste, a poem glorifying chivalry and the denial of personal satisfaction in pursuit of honor. The problem is, it gets the facts of the original story wrong. But then, Art often plays fast and loose with facts.

Our breakfast features fruits from the fertile valleys of south-western France, and the dinner uses chickpeas, a food introduced to Europe by the Berbers.

https://lrc.la.utexas.edu/eieol/ofrol/10

https://en.wikipedia.org/wiki/Roland

Cherry Flamusse: 194 calories… 5 g fat… 1 g fiber… 11 g protein… 27.6 g carbs… 157 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour This breakfast custard is borrowed from the dessert section of the cookbook, and it works very well either way! It is similar to a clafouti, but simpler. Served with cherries or any fresh fruit, it is sure to be a hit. HINT: This makes enough for 2 [two] servings: share with a friend or save the rest for a future breakfast or dessert. [As a dessert, without the clementine, one serving has 177 calories.]

++ 2 two-oz eggs ++++ 6 oz milk ++++ 4 tsp flour OR tapioca flour ++++ 1.5 Tbsp sugar ++++ 10 sweet cherries, pitted ++++ ½ clementine ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Cut the cherries in half and arrange on the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the cherries. Bake at 375 F. for 20 minutes. Turn the flamusse out of the dish so that the cherries are on top. Plate with the clementine sections, serve with the beverages. You won’t believe this is a ‘diet.’

Chickpea Ragout:  makes ~4 cups  PB GF  This is from Jacques Pepin’s Fast Food My Way. The entire batch has 484 calories, so divide into appropriate portions.  divided in 2: 242 calories… 5 g fat… 11 g fiber… 12 g protein… 40 g carbs… 51 mg Calcium... divided in 3:  161 calories… 4 g fat… 7.5 g fiber… 8.6 g protein… 30 g carbs… 37 mg Calcium…

++ ½ tsp olive oil ++++ ½ cup diced onions ++++ ½ cup scallions, chopped ++++ 1 Tbsp garlic ++++ 2 cups diced tomatoes, fresh or canned and drained ++++ 1½ cup chickpeas, drained and rinsed if canned ++++ ½ cup chicken stock ++++ ½ tsp salt ++++ ½ tsp pepper ++++ optional: ½ oz feta or mozzarella cheese ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions. optional: When serving, this may be topped with ¼ – ½ oz feta or mozzarella cheese to add 25-50 more calories + more protein.

Georges Feydeau

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

A “French Bedroom Farce” is a special sort of play — full of mistaken identities, slamming doors, convoluted plots, unfaithful lovers, and lots of humor. No one wrote them better than the playwright Georges-Léon-Jules-Marie Feydeau. He was born into a literary family in Paris in 1862. His father, a financier, wrote a novel that scandalized the archbishop — which guaranteed splendid sales. Young Georges was stage-struck from an early age. At boarding school, he organized a theater troupe. His first play was staged by an amateur group in 1882, and the professional debut of a different show was in 1883. A newspaper critic called it “a very witty fantasy”. As a member of a theater troupe, he staged his first hit in 1886 and the audience was rolling in the aisles with laughter. After a few failures, Feydeau took time off to study the plays of famous farceurs of previous years. That honed his style, and from 1892-1914 his plays were hits. Feydeau did not invent the genre of the farce, but he perfected it. One critic observed that “A typical plot establishes in Act I the need for secrecy on which the subterfuge and duplicity of the leading characters will depend; in Act II we move to a public meeting place – most notoriously a hotel of not very savoury reputation … Act III restores things to a somewhat precarious status quo.” He gave audiences what they wanted: bourgeois characters with foibles like their own, convoluted plots that were a bit risqué, story lines that poked fun at the cheating husband and the nosy wife, and a comfortable way to spend the evening at the theater with one’s spouse. “La Dame de chez Maxim” was his most successful play for French audiences. His works were translated and produced internationally, with “A Flea In Her Ear” being the most popular play in English. [I love that play!!] In later life, Feydeau took time off for his painting hobby, while his wife spent unwisely, and he incurred gaming debts. The couple divorced, and Feydeau was sent to a sanatarium with dementia. His work fell into obscurity after his death on June 4, 1921, but was revived by the  Comédie-Française in the 1940s. Today, Feydeau ranks with Molière as one of the great comedy-writers of France.

Feydeau’s plays always kept audiences laughing, so our breakfast will contain ‘Laughing Cow’ cheese. Feydeau’s plots were full of confusion and trickery, so our dinner turns the tables on a familiar soup, Gazpacho — because this version has no tomatoes and it is green!

Laughing Herb Omelette: 155 calories… 7.6 g fat… 1.4 g fiber… 11 g protein… 9 g carbs… 82.4 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I’m a big fan of Vache Qui Rit cheese. It is fine to eat as is, but as a low-calorie ingredient, it is super!

+++ 1½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week ++++ ½ section Vache Qui Rit [Laughing Cow] cheese ++++ 1½ Tbsp fresh herbs ++++ 2 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait  [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] +++

Whisk the eggs and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, shake up the smoothie, pour your hot beverage and laugh along with the cow.

Green Gazpacho with Shrimp: 279 calories… 19 g fat… 2 g fiber… 13 g protein… 11 g carbs… 56 mg Calcium…  PB GF Martin Walker’s policeman, Bruno, prepares this dish, and you might wish to as well. HINT: The recipe makes 3 cups of soup, to serve three [3] people.

1½ green peppers [9 oz] cut in ½” dice +++++++++++++++ 3 fl oz dry white or rose wine Put 1/3 of peppers in a blender with wine. Pulse a bit, then add 1/3 more peppers and pulse again. Add remaining peppers and pulse.
½ large cucumber [5 oz] cut in ½” dice Add the chopped cucumber and pulse a few times.
75 ml/4 Tbsp good olive oil ++++4 tsp white wine vinegar ++tarragon sprig ++2 cloves garlic, chopped ½ cup onion, chopped+++++salt & pepper to tasteAdd these ingredients and blend until soup is still a little chunky. Pour into another container and chill 30+ mins.
Per serving: 2 oz small shrimp +++piment d’espletteSprinkle shrimp with piment and cook. Pour soup into a serving bowl and top with cooked shrimp.

<<<<<<<< Ingredients for next week >>>>>>>>> Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg = US largeOat Bannock: rolled oats, flour, milk, butter
slicing tomatoapplesauce, unsweetened
1/2 multi-grain sandwich thin [60 calories]smoked salmon
‘Canadian’ bacon or thinly-sliced round hamlow-fat vanilla yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

12 oysters + butter1 qt beef broth + carrots
leeks + fennel bulb + applerutabaga/yellow turnip + onion
bleu cheese + egg white + fennel frondsparsnip + ‘quick’ pearled barley
optional: pie crust but NOT Gfcabbage + herbs
Sparkling waterSparkling water

Giordano Bruno

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to the Fasting Lifestyle!

Filippo Bruno was born in Nolo, Italy in 1548. For the son of a soldier, he received a good local education, learning the science of Aristotle and the art of memory. At age 15, he entered a Dominican convent and eventually became a priest. He took the religious name Giordano. Bruno seems to have had his own ideas about religion, which were not always compatible with those of the Catholic Church. He left the Dominicans which earned him an excommunication, and began to travel about Europe, seeking a profes-sorship. Instead, he was often employed by local rulers to teach memory skills. In Geneva, he became a Calvinist, but was excommunicated by them for criticizing their leader. A move to France took Bruno to Toulouse then Paris. A stay in England saw him as a member of the court of Elizabeth I. In Germany, Bruno became a professor at a Lutheran university, but was excommunicated by them for suspected heresy. Next stop, the court at Prague, where he rubbed shoulders with Tycho Brahe and Johannes Kepler and learned of their new cosmological theories. Along the way, Bruno published pamphlets, comedies, books, and lectures. After many years of avoiding Italy, for fear of the Inquisition, he returned under the patronage of a Venetian noble. Unfortunately, the nobleman became dissatisfied with Bruno’s memory instruction and turned him in to the authorities. Seven years of trial proceedings in Rome lead to a conviction of heresy: for attacking church doctrine and for supporting the idea of a solar system that was not centered on the Earth. Giordano Bruno was burned at the stake on February 17, 1600. Some say he was a martyr to the ‘war’ between science and religion. Others say that he rubbed too many people the wrong way.

Our meals have an Italian flavor, breakfast and dinner. None of our foods are cooked over an open flame.

Spinach Frittata: ..131 calories… 7 g fat… 2 g fiber… 11 g protein… 6.6 g carbs… 127 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. – PB GF – Whether it is breakfast or dinner, Spinach Fritatta checks off all the boxes.

++ 1 two-oz egg ++++ 3 Tbsp spinach, cooked, squeezed and chopped ++++ 1 Tbsp cottage cheese ++++ 1/8 oz [2 Tbsp] chopped scallions, white or green parts ++++ ¼ oz Manchego OR Cheddar cheese, grated ++++ dash of grated nutmeg ++++ dash of granulated garlic ++++ 2 oz strawberries ++++ Optional:  blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5-6 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Cook the spinach, drain it, and squeeze it in your hands to remove excess water.  [TIP: save the drained water for cooking vegetables or pasta] Chop the spinach and mix with scallions, both cheeses, nutmeg, and garlic. Lightly spray a baking dish with oil or non-stick spray. Pour the vegetable-cheese mixture into the dish and arrange so it is evenly distributed. Whisk the egg and pour over the mixture. Bake at 350F for 15 minutes. Plate with the berries and pour the beverages.

Fish Parmigiana: 279 calories… 8 g fat… 5 g fiber … 31.5 g protein… 17.4 g carbs… 337 mg Calcium…  PB Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

++ 2 Tbsp white whole wheat flour ++++ 1 egg white + a little water ++++ 3 Tbsp fresh bread crumbs ++++ 1 Tbsp Parmesan cheese, grated ++++ 3 oz firm white fish filets, such as tilapia ++++ ¼ cup crushed tomatoes ++++ 1 tsp capers ++++ lemon zest ++ basil leaves ++++ 1 oz mozzerella cheese, grated or sliced ++++ 3 oz green beans ++

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, then roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheese is bubbly and golden. Plate with green beans for a delicious night en Italia.

Befana

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

January 6 is the feast of the Epiphany,”Festa dell’Epifania” in Italian, celebrating the visit of the Wise Men to the Child Jesus. This is celebrated around the Christian world. But in Italy, it is associated with another tradition: a visit from Befana. [Some say her name is based on the local word for Epiphany.] Tradition says that she was an old woman in the Marche Region who prided herself on her clean house. As the Three Wise Men traveled to Nazareth, they stopped at her house to ask directions. She had never heard of the Baby Jesus, nor where he was to be found, but she invited the three men to stay the night. The Wise Men left the next day, and suggested that the kindly woman come with them to find the baby. But no, Befana had her housework to do. Within a few hours, she reflected that she would like to see this wonderful child and to give him a small gift. She filled a basket with sweets and toys, took up her broom, and set out to follow the trail of those Wise Men. No matter how far she wandered, Befana could not find the Christ, but she gave treats to every child that she met. Still today, she travels the length and breadth of Italy searching for the holy child and leaving gifts for good children. Thus it is that Italian children must wait until the very last day of the Christmas season to get presents — not from Saint Nicholas, who gives gifts on December 6; nor from Santa Claus, who leaves gifts on the night of December 24 — they wait until January 6th. A lesson in patience.

Our breakfast is flavored with the famous sauce of Naples in western Italy. Our dinner is from the Marche on the Adriatic coast, the source of the mussels in the meal.

Puttanesca Bake: 130 calories… 6 g fat… 0.6 g fiber… 8 g protein 10 g carbs… 78 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. —PB GF— Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy.

++ one 2-oz egg ++++ 2 Tbsp Puttanesca sauce, drained of excess liquid ++++ ½ Tbsp Parmesan, grated ++++ ¼ cup peaches, fresh or canned in light juice ++++  Optional:  5 oz fruit smoothie or berry-yogurt smoothie  [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Moscioli Pasta:  296 calories… 10 g fat… 7.5 g fiber… 20 g protein… 37.5 g carbs… 91 mg Calcium…  PB GF – if using GF pasta  This dish from the Marche region of Italy features the small local mussels. Traditionally, the pasta is spaghetti, but I have substituted a small penne or gemelli for ease of eating.  HINT: Serves four [4] diners.

Sv 4
1 T. EVOO +++++ 1/3 c. onion, mincedCook onion in oil until wilted
2 T tomato paste +++++ 1 T parsley, chopped ++++++++2 cups water ++++ salt & pepperAdd these to pan, stir, cook until thickened.
227 g mussel meat +++ ½ c mussel liquor or clam juiceChop mussel meat, add to sauce with mussel liquor.
8 oz whole-grain or chickpea penne/ gemelliCook and drain, add to sauce
1 T. parsley, choppedSprinkle with parsley, serve

Religions: Judaism

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Step to Light who is now Following.

Jews parade a Torah at the Western Wall in Jerusalem.

In the ancient world, people honored many dieties — the sun, thunder and wind, animals. These were the ‘pluralistic’ religions. Then in 3,500 BCE, there arose the earliest ‘monotheistic‘ religion: Judaism. Its adherents believed in only one, all-powerful diety. They say that the Creator of all things offered a proposition to Abraham: if he and his family would believe in the One God, then they would be a chosen people, entitled to special privileges. Abraham accepted and lead his family on a journey to what is now called The Holy Land. This was the birth of Judaism, as found in the Book of Genesis. The religion does not have mandatory beliefs, but there are 13 principles which describe the nature of G-d [the name of whom is not to be written or spoken]; which state that the Torah [first five books of the Bible] was given to Moses [he of the 10 Commandments]; that a “mashiach” [anointed man of G-d] will come to end evil and start a new world; that G-d will reward the good and punish the wicked. Differences in the degree of obligation to these principles has lead to various interpretations. Orthodox Jews believe that they are unchanging laws of G-d. Conservatives say they are G-d’s laws, but that they evolve over time. Whereas Reform Jews think that the principles are more like guidelines for living. The Jews’ holy day, or Shabbat, lasts from sundown on Friday to sundown on Saturday [on the Western calendar], a time to light the candles, be with the family, and attend synagog. Sadly, over the centuries, the Jews have been persecuted by the members of the other monotheistic religions: Christians and Muslims. Even though they all claim Abraham as their patriarch, they ignore the doctrines of kindness in their religions, expressing hate for others who do not worship as they do. That is a terrible shame.

Observant Jews eat only certain foods in certain combinations, as decreed by the Kosher laws. Our meals are Kosher: the breakfast was designed to be eaten at Hanukkah, which in 2024 begins on December 25 and runs until January 2. So enjoy. The dinner is based on the menu for a Passover Seder.

Spinach-Mushroom-Feta Bake: 178 calories… 10.5 g fat… 1 g fiber… 13 g protein… 8 g carbs… 214.5 mg Calcium… – PB – Miri Rotkovitz presented this recipe via thespruceeats.com and she recommends as a ‘dairy meal for Hannukka’. Her version is a dinner pie, complete with an olive oil crust. My version delivers a lot of flavor at breakfast. HINT: This recipe makes two [2] servings. The other half of it would be a terrific lunch on another day.

++ ½ tsp olive oil + non-stick spray ++++ 2 cloves garlic, chopped = 2 teaspoons ++++ 3 oz mushrooms, chopped or diced ++++ 3 oz chopped, frozen spinach ++++ 2 two-oz eggs ++++ 2 Tbsp milk ++++ 1½ teaspoons white whole wheat flour ++++ 1½ oz feta cheese, crumbled ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or   berry-yogurt smoothie [88 calories] ++

Thaw the spinach in a sieve, and press on it to remove extra water. Gently cook the garlic in the oils until fragrant. Add the mushrooms and continue to cook until the water they exude evaporates. Let cool. [HINT: do this the night before] Put the feta in a bowl, top with the spinach, then the mushrooms, and stir them all together. Combine the flour and milk in a small dish and heat in the microwave. Stir together to make a roux. Whisk the roux with the eggs. Put the vegetable-cheese mixture in an oven-proof dish which has been spritzed with non-stick spray. Pour the egg mixture on top and bake at 350 F for 20-23 minutes. All the flavors meld together to create a savory way to start your day.

Lamb Salad:  261 calories… 15 g fat… 3 g fiber… 21 g protein… 26 g carbs… 85 mg Calcium… – PB GF – A previous dinner could involve a leg of lamb ….yummmmm. Save a few slices to make this salad. A meal is great for sharing with a guest, it doubles well.

++ 1 cup salad greens ++++ 1 Tbsp fresh parsley ++++ 3 Tbsp celery, diced ++++ 1½ oz apple, cubed ++++ 2 oz cooked lamb, from the leg or other lean cut ++++ 4 walnut halves ++++ 1 hardboiled egg ++++ 1½ tsp horseradish dressing** ++

Chop the walnut halves into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**HORSERADISH DRESSING:  ++ 1 Tbsp mayonnaise made with olive oil OR firm, plain yogurt ++++ 1½ tsp prepared [purchased in a jar] horseradish ++++ 1 Tbsp buttermilk ++++ 1½ tsp lemon juice  Whisk all ingredients together. 

1687 Event

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Anyone looking at the Parthenon in Athens, Greece today, would assume that the nearly 3000-year-old building is in ruins due to its age. Not so. The building was begun in 447 BCE, and completed 15 years later. It was part of a complex of religious and civic structures built on the Acropolis, the limestone hill around which Athens grew. Constructed of marble, it was built to last — it has even withstood earthquakes. What finally brought it down was human bellicosity. The Parthenon was built on the site of two previous temples which dated back to 570 BCE. The temple was dedicated to Athena, goddess of wisdom, and its name translates as “temple of the virgin goddess”. Over the years, it was an early Christian church, a mosque, a Roman Catholic church, and a Greek Orthodox church. In 1458, the Ottoman Turks invaded Greece and took Athens. The Ottomans put pressure on neighboring countries in an effort to take them over. By the 1660s, a coalition of European nations, lead by the Republic of Venice, sought to drive the Turks from Greece. There was a siege, during which the Turks stored their gunpowder in the Parthenon, with the idea that no one would shoot at the revered structure. But they did and on September 26, 1687, a Venetian shell hit the powder magazine, creating an explosion that blew off the central roof, toppled pillars, and damaged statuary. For a brief while, the Turks left the city, but took control of it again later. Thus the Parthenon was blown up for nothing. And don’t get started on the “Elgin” Marbles…!

A Greek omelette and a Turkish dinner seem fitting for a discussion about one result of the Turkish occupation of Greece.

Creamy Greek Omelette: 165 calories… 9 g fat… 2 g fiber… 12.6 g protein… 14 g carb… 89 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 3/8 oz feta cheese ++++ 1½ Tbsp cottage cheese ++++ Greek oregano ++++ salt + pepper ++++ 1½ oz of apple ++++Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Mince/crumble the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray, and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Lamb Gozleme: 200 calories… 9 g fat… 3 g fiber… 10.5 g protein… 22 g carbs… 101 mg Calcium…  PB This Turkish dish is just the thing when you want something different. HINT: Serves 2 [two]. The recipe doubles easily. The directions are for two large triangles of gozleme. If you prefer, cut the dough into four portions and procede accordingly.

1¼ c white whole wheat flour ++++  ¼ c water ++++++ ½ tsp salt ++++ ¼ c plain yogurtDOUGH: Mix flour + salt in large bowl. Combine yogurt/water and stir in until well-mixed. Add a bit more water if too dry. On a floured surface, knead ~3 mins,until smooth and elastic. Cover and let sit.
½ tsp Olive Oil ++++ 1 cup onion ++++1 clove garlic ++¼ pound / ~ ¾ c.gr. lamb Chop the onion and mince the garlic. Saute onion in oil over medium heat 3-4 mins until onion is soft. Add garlic and cook 1 minute more.Add lamb and cook while breaking up into chunks for ~5 minutes.= LAMB MIXTURE, beginning
1 tsp tomato puree½ tsp ground coriander¼ tsp pepper + ¼ tsp salt½ tsp paprika1 tsp ground cumin3 oz fresh spinachChop the spinach.Add tomato puree and spices to the pan.Add spinach. Cook and stir for a few minutes.Set aside to cool for a bit.Divide into 2 [or 4] bowls.= LAMB MIXTURE, completed
¼ c fresh mint leaves1 scallion, sliced¼ c fresh parsley¼ c feta½ c tomatoChop the mint and parsley. Slice the scallion into ¼-inch pieces. Cube or crumble the feta. Dice the tomato. Divide these ingredients between 2 [or 4] bowls – not same as above. = FRESH INGREDIENTS
Divide dough in 2 [or 4] parts. Roll dough into 9 or 10” squares [or 5” squares]. Spread ¼ c. [or 1/8 c.] of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle and crimp edges to seal.
Lemon wedges ++++ olivesSpray a large skillet/griddle with non-stick spray. Cook 3-4 mins/side until golden brown and crisp. Cut each large piece in half and serve with olives and lemons for squeezing.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

pumpkin puree + baking powder1.5 two-oz eggs 
plain or white whole wheat flour + butterGouda cheese
fruit jelly or jam + Canadian bacon kiwi fruit
clementine + fat-free vanilla yogurtPimenta da Queijo [a medium red pepper sauce]
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

crab meat + scallion + Dijon mustardtuna steak, 5 oz per serving
egg white + whole-grain fresh breadcrumbsred bell peppers + olive oil
4 flounder or sold fillets + shallotszucchini + cherry tomatoes
white wine + side salad with carrot, tomato lemon juice or lemon wedges
Sparkling waterSparkling water

Cleopatra

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

What do you know about Cleopatra? If you are basing it on Shakespeare’s play or the Elizabeth Taylor film, then you are perhaps under informed. Was she beautiful? Maybe. Did she sleep her way to the top? Nope. Was she just another pretty face? No way! Cleopatra VII was the descendant of a long line of pharaohs of the Ptolemaic Dynasty. They were really from Macedonia in Greece, but they had ruled Egypt for 10 generations. When her father died, 20-year-old Cleopatra and her 10-year-old brother became co-rulers. Following tradition, the siblings married — to keep it all in the family. [He died a few years later, and another brother was co-ruler.] As pharaoh, Cleopatra was a shrewd politician and tactician, steering the country through famine and into a stable economy. Her undoing was the fault of the Roman Empire and its succession struggles. Julius Caesar’s government had been threatened by rival Pompey, until the latter was murdered in Egypt at the Ptolemaian palace. The Romans invaded Egypt, and Cleopatra decided to side with the winner. She flirted, and she won his heart. Cleopatra and Caesar ruled together, and had a son, Caesarion. On the side, her brother was challenging her rule, so Caesar disposed of him. After Caesar’s assassination, there was competition between the dead ruler’s son Octavian and his father’s protege, Mark Antony. They divided the empire, with Antony taking the East — and Cleopatra too. They had three children together. At last, Octavian attacked the pair, at sea and on land. Seeing the end was near, Antony killed himself. Cleopatra committed suicide on August 12, 30 BCE, no doubt with poison, rather than an asp. How do male historians deal with strong, capable women? By reviling them as evil, wanton temptresses who corrupt men. Now you know the truth. Take it as you will.

Egyptian peasants ate bread and drank beer made from bread. The nobility ate a wide variety of fruits and dairy products, along with poultry and fish. Our breakfast is made entirely of foods known to ancient Egyp-tians, including the fruit and yogurt in the Berry Lassi. The dinner is similarly full of favorites of that era.

Cleopatra’s Breakfast: 187 calories… 8.5 g fat… 3.5 g fiber… 19 g protein… 33.5 g carbs… 301 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  This meal is based on foods eaten by aristocrats in ancient Egypt. The salty cheese is a good foil to the sweet melon. Be sure to purchase whole-grain pita at 65-75 calories, or cut one to fit our requirements. To add some more Egyptian flavors, serve with the Berry Lassi, even thought that recipe is from India. 

Whole-grain pita bread [75 calories or less] ++++ 5 oz watermelon, rind removed ++++ 1 oz halloumi ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] or or Berry Lassi [89 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Put the halloumi on a dry [ungreased] cast iron pan over medium-high heat and cook it until it is browned on both sides. Plate with the fruit and bread.

Cleopatra’s Supper: 292 calories… 7.6 g fat… 5 g fiber… 25.5 g protein… 30 g carbs… 59.4 mg Calcium…  PB GF Ancient Egyptian nobles partook of a variety of foods, and four of them appear in this simple but delicious meal.

++++ One 2-oz hard-cooked egg ++++ ½ c chickpeas, drained ++++ 2 deglet noor dates ++++ 2 oz chicken breast, cooked ++++

Dice the egg and chop the dates. Cube the chicken and put everything in a bowl. Dust lightly with salt, and gently mix it all together before serving

Velazquez

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Diego Rodríguez de Silva y Velazquez was the leading Spanish artist of the Spanish Baroque. I’m not fond of the florid Spanish Baroque architecture, but I am fan of Velazquez. From his baptism date of June 6, we can guess that he was born a few days or weeks before that date in 1599. His family lived in the vibrant economic and cultural hub of Spain, Seville. When he was 12, Diego was apprenticed to the best artist in the city, where he was taught to paint in the traditional, very Catholic style of art. Velazquez married the boss’ daughter and soon surpassed his teacher in skill and technique. His artistic eye was drawn to vivid scenes of the streets around him. Velazquez began to paint ‘genre’ works or ‘bodegones‘ — pictures of common people living their lives, such as the Old Woman Frying Eggs. Velazquez got his big break at age 24, when he was summoned to Madrid to do a portrait of Philip IV, and then was appointed as court painter. In Madrid, he saw the works of Italian masters like Titan and became friends with Reubens who was there for six months. At last, Velazquez was permitted to go to Italy where he saw a new style of art. He reveled in the work of Caravaggio, with its dramatic lighting, and learned from paintings by Titian, Tintoretto, and Michelangelo. Back in Madrid, he worked his way up in the king’s household. Velazquez painted the royal family, and their retainers, and their friends. On another trip to Italy, he painted Pope Innocent X— a portrait that was deemed a ‘miracle’ by other artists. Velazquez’ paintings are life-like and full of emotion — the fun is in deciphering the thoughts going through the subjects’ minds. His ability to paint varying surfaces and textures is masterful. The humanity shown when portraying the differently-abled and minorities is touching. Few artists could rival his skill. Velazquez died four years after his great work,  Las Meninas.

The breakfast is derived from a Spanish Tapas meal, and the dinner is as Spanish as it gets.

Flamenco ScrOmelette: 152 calories… 7 g fat… 2 g fiber… 10 g protein… 11 g carbs… 51 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  The same flavors of a tapas meal now found in your breakfast scramble. Very good.

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  ++++ 1½ Tbsp tomato puree ++++ ¾ oz bell peppers, chopped ++++ 1½ Tbsp onions, chopped ++++ 2 pinches cayenne pepper ++++ large pinch chopped parsley ++++ salt to taste 1 oz pear ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

If starting the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight. If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the vegetables into the hot saute pan to cook, then add the eggs and seasonings. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, pour the optional beverages. Great flavors.

Barley Paella: 260 calories… 3 g fat… 8 g fiber… 21 g protein… 43.5 g carbs… 88.4 mg Calcium… PB  Spain is known for its paella, that succulent dish often made with rice and shellfish. The rice and saffron were brought in by the invading Moors and Berbers, who also introduced barley. This recipe is not a classic Paella Valenciana, rather a Paella di Marisco. It tastes good and is even good for you. Son #1 was instrumental in the development of this recipe. HINT: This serves two [2].

2 Servings
½ slice smoked uncured baconCut the bacon into strips cross-ways. Put into a large cast iron skillet over medium heat. 
½ c bell pepper, chopped +++½ c onion, chopped ++++ 1/3 c carrot, diced ++++ 1 tsp paprika ++++Add the bell pepper, onion, and carrot, and cook slowly until soft and transluscent.
2 cloves garlic, chopped +++¾ c tomato, diced ++++Add the garlic and after 60 secs, add tomatoes. Cook until tomatoes are softened.
¼ preserved lemon ++++ 2 pinches saffron ++++  1 cup seafood stock ++++ 6 Tbsp quick barley, uncookedAdd preserved lemon, saffron, barley, and seafood stock. Partially cover and cook 15 mins. Stir it sometimes.
3 oz mussels, shells or no shells ++++  3 oz shrimp, no shells Put mussels and shrimp on top, cover fully. Cook until barley is soft and the liquids are absorbed.
per person: 1.5 oz green beans [Roma or string]In the last few minutes, cook the green beans and serve.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

baked beans + tomato1.5 two-oz eggs 
3%-fat ham + grapesmozzarella cheese
slice 70-cal whole grain breadMediterranean Vegetables 
mushroomsstrawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

canned white beans + leek + tomatoespork or turkey tenderloin + fresh ginger
carrot + potato + zucchinired + green bell peppers + dark soy sauce
onion + green beans + peashoney + peanut butter + garlic + carrot
short noodles + pestocrushed red pepper + Sriracha
Sparkling waterSparkling water